1. Jump in from poolside and submerge.

2. Sink, push away from wall and maintain a streamlined position.

3. Push and glide on the front with arms extended and log roll onto the back.

4. Push and glide on the back with arms extended and log roll onto the front.

5. Travel 5 metres on the front, perform a tuck to rotate onto the back and return on the back.

6. Fully submerge to pick up an object.

7. Correctly identify three of the four key water safety messages.

8. Push and glide and travel 10 metres on the back.

9. Push and glide and travel 10 metres on the front.

10. Perform a tuck float and hold for three seconds.

11. Exit the water without using steps.

WATER SAFETY 1*

1. Perform a swivel entry.

2. Jump in and immediately rotate 180 degrees to travel back to the side. Float on the back for 30 s

3. Float on the back for 30 seconds.

4. Fully submerge, exhale and resurface.

5. Log roll from floating on the front to floating on the back.

6. Tread water in an upright position for 10 seconds without floatation equipment.

7. Perform a signal for help on the back, whilst holding onto floatation equipment.

8. Exit the water safely without support.

9. Show an understanding of water safety.

* The outcomes of this Award should be performed in shoulder-depth water, without goggles and in regular swimwear.

RAINBOW 10 METRES DISTANCE AWARD